METCON
For Time:
15-12-9
Power Clean (70/50kg)
Burpee Box Jump (24/20”)
12-9-6
Power Clean (85/60kg)
Burpee Box Jump (30/24”)
9-6-3
Power Clean (100/70kg)
Burpee Box Jump (36/30”)
Post Scores Below!!
WOD 13-1-15
15 thoughts on ““WOD 13-1-15””
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"If it wasn't for Cameron (you cam do it) Rickerby I still would not be able to do a pistol squat to this day! I saw Cameron as an inspiration before he became a coach.. He was always first in and the last to leave! Banging out the skill work before and after wods.. Knowing that if he was going to be a real crossfitter that it was up to him!! When he became a coach he always pushed that extra rep out of me!! He always made sure I rested for no longer than 5 seconds before I was back on the bar! And his mobility wods that opened up the gate of pistol squats for I will never forget!! It was an absolute pleasure buddy! Go forth and make legendary cross fitters :) :) "
"Michael Tully" (RCFNI)
TESTIMONIALS
19:57, went from 25 – 27.5 – 30kg for power cleans, 20″ – 24″ – 30″ burpee box jumps. The 30″ was kinda scary though!
Great workout today,enjoyed.Well done all.24:43 with 50-60-70kg.
24″-30″ MFBBJ’s.
Caoi
24:13 ugh burpee box jumps were rank!!! Did 20kg, 25kg and 30kg with 20″ and 24″ box, tried the 30″ but my shins got the brunt of that!!!! Something new for me to practice
30.43 with 50, 60 and 65kg and 24, 24 and 30″ box jumps, including a nice fall on my last set of box jumps.
Not a bad WOD, started @25kg to 30 and a dodgy 35kg to finish…box jumps still bit poo too as don’t tink jumping 20inch yet ahhhhh.
21.53 for WOD, 25 – 35 – 45 for power cleans, step ups instead of box jumps, Happy out got the last set done with my 1RM weight.
Well done T, that’s absolutely fantastic!
19.45 I think for WOD
Used 30kg, 35kg and 40kg And 20′, 24′ and 30′ inch box. Tough but enjoyed it..
Missed this one as we were late getting back from Dublin. If anyone fancies doing this in open gym Sat I’ll be there with three pairs of padded socks
27:36 for WOD with 50kg/24″,60kg/30″,70kg/36″.. Some nasty looking cleans in my last round!!
24:19 for WOD. 30 – 40 – 50kg on the bar. Couldn’t start with more because of shortage of 2.5kg weights.
24″ – 24″ – 30″ box heights. Chickened out on 36″
Don’t know time. I fell too.
well done to anyone that did that WOD.
Jumped in on the 6 tonight, nice to have some company:) 24:45 with 50/55/60 and box jumps as recommended! ! Well done everyone
26:05 with 25kg/20″, 27.5/20″ and 30/24″. I’m still afraid to try the 30″ box jumps… Next year!
Bit late but I did this one in about 45 mins (cant remember) but I did last set with my apparent (clearly not) max 30-35-40 but I stuck to the 20′ box cause I just cant jump high enough on them.